Perform each exercise 3 times with 12 repetitions.  If at any point you feel pain, stop and let us know right away.

• 3 sets of 12 repetitions
• Handles set to #11
• Starting weight 20 lbs

The standing back row is for posture, balance, and overall strength

1. Stand up strait with hands in a neutral position.
2. Step back away from the machine to create tension.
3. Place your feet in a 7 iron stance.
4. Pull cables back and squeeze your shoulder blades together.
5. Return to starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #11
• Starting weight 25 lbs

The standing rotational back row will increase stability and rotation through back strength, balance, and abdominal work.

1. Stand up strait with a tight core.
2. Grab the handle with a neutral grip and step back away from the machine.
3. Stretch forward towards the machine and pull back twisting your body.
4. Return to the starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #10
• Starting weight 25 lbs

The rotational cable twist really starts separating your transition points and increases your abdominal strength.

1. Grab the cable handle with both hands.
2. With both of your arms strait out in front of you, square your feet slightly away from the machine.
3. Rotate your body towards the machine as far as you can.
4. Then leading with your hips, twist your body around finishing 180 degrees away from starting position.
5. Repeat.

• 2 sets of 12 repetitions
• Handles set to #11
• Starting weight 15 lbs

The standing cable chest press is good for balance, chest strength, and posture.

1. Stand up strait with your core tight.
2. Grab both handles with and overhand grip.
3. With your hands in front of you step forward.
4. Press the weight forward until your arms are strait.
5. When your hands are strait, touch the handles together.
6. Return to starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #11
• Starting weight 20 lbs

The one arm cable press with rotation will help with chest strength, posture, stability, and core strength.

1. Stand up strait with your core tight.
2. Grab the handle with an overhand grip and step forward.
3. Stand with a 7 iron stance.
4. Rotate back towards the machine.
5. Leading with your hips, twist forward and press the weight away from you.
6. Return to starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #18
• Starting weight 25 lbs

The high to low golf swing chop will help with stability, core strength, clubhead speed, and rotation.

1. Put the cable in the highest setting.
2. Hold the cable handle in both hands with your body in a 7 iron stance.
3. Square up your feet so they are slightly angled away from the machine.
4. Lead by driving your hips, then follow with your torso, and finally hands.
5. Stop at ball strike position.
6. Return to start.

• 2 sets of 12 repetitions
• Handles set to #18
• Starting weight 25 lbs

The overhand high row works on stability, core, posture, and upper back strength.

1. Stand up strait with your core tight, and feet in a 7 iron stance.
2. Grab the handles with an overhand grip, and your hands at a 45 degree angle.
3. Step back to add tension to the cables.
4. Pull your hands back, squeezing your shoulder blades together.
5. Your hands should end up even with your chest.
6. Return to starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #1
• Starting weight 20 lbs

The bent over cable deadlift will strengthen your entire back, hamstrings, glutes, and grip all while elongating your spine.

1. Grab the handles with an overhand grip.
2. Take a few steps back away from the machine.
3. With your feet in a 7 iron stance stretch forward as far as you feel comfortable.
4. Stand up strait and pull your hands back till they are even with your chest.
5. Return to the starting position and repeat.

• 2 sets of 12 repetitions
• Handles set to #11
• Starting weight 75 lbs (full stack)

Cable squats will increase your lower body strength and stability.

1. Put the weight on the highest setting so you can not move the weight.
2. Grab the handles and straiten your arms out completely.
3. Put your feet right underneath you at a 7 iron stance position.
4. Holding the handles, lean back slightly and squat down as if sitting in a chair.
5. Go as far down as you feel comfortable without causing discomfort.
6. As you return to the starting position, squeeze your glutes.
7. Repeat.

• 2 sets of 12 repetitions
• Handles set to #10
• Starting weight 20 lbs (full stack)

The torso rotation with bar press will increase your core strength, rotation speed, stability, chest, and grip strength.

1. Attach the bar to the cable machine with the cable just below chest height.
2. Square your feet up with a 7 iron stance, and angle slightly away from the machine.
3. Hold the bar right at your chest with your arms bent so the bar is touching your chest.
4. Drive the rotation by twisting your hips first, then follow with your torso.
5. When you are facing directly away from the machine, press your arms out so both are strait.
6. Return to starting position and repeat.